150215 Sunday – “Classic Street Fighter”
Don’t drive home WOD drunk! Feel free to grab a quick rest before getting back in the car.
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
7 x 1 (7 sets of 1 rep “across,” same weight for each set)
Same weight as last set. If you missed first session start at about 70% – 75% of 1RM. People who can deadlift 1.75 – 2x their bodyweight use a 1.5 – 2″ platform to pull from. On all of these deadlift workouts drop the weight from the top (no negative).
Superset: Weighted Strict Pull ups
6 x 5 (6 sets of 5 reps “across, same weight for each set)
Use same weight as earlier in week. Or lightest band possible where you can still get 5 reps.
Metabolic Conditioning Workout: “Classic Street Fighter” – 5 rounds for time, 9 minute time cap.
12 ‘heavy’ kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)
40 double unders* (Intermediate: 20 including attempts, Novice: 60 singles)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 minutes. Scale up – 88/60lb kb respectively (alternatively, ladies can use 70lbs for 8 reps if no 60s are available) & 50 double unders per round.
Coaching Tips: This is a great workout to experiment with “new weight”. Use a kettlebell heavier than you might normally use, and start with the full “American” swing (Kb above the head). After a round or two, scale down to the “Russian” swing (Kb at eyeball height), and go back to bigger sets. Don’t use a lighter kettlebell unless it is a safety issue. Even if you get 1-2 rounds RX or close to it, you are better off than scaling down all 5 rounds!
Break up the kettlebell swings BEFORE your form starts to degrade. For those who will be breaking up the the kb swings (some won’t), pace the workout so that after round one it is completed as something resembling: 20 DUs, 6 kb swings, rest, 6 kb swings, 20 Dus rest. Don’t rest between the swings and the DUs! Rush over and get at least one set in before taking a break.
Compare To: 2013 – 11 – 12
Optional Cash out: 4 min row